glad I could help.

short extra workout:

oh squats: 20, 2 x 5....40, 1 x 5

pistols on box: 3 x 4

oh plate side bends: 10, 3 sets to failure

laid on foam roller with my lower back flat for a long time...with legs in varying positions. fun stuff.

got a vid of the 40 pound oh squats....it looks like a buttwink, but i think its just my pants. my spine angle looks flat..........i think.

http://s219.photobucket.com/albums/c...t=MOV00234.flv

deload: squat day

front squats - 115, 3 x 3 (60 seconds rest)

uni rdl's - 50, 2 x 9 (60 seconds rest)

medium grip chinups - 15 - 9 reps (60 seconds rest)

close grip chinups - 15 - 6 reps (60 seconds rest)

wide grip pullups - 15 - 3 reps (i was gassed)

db rollouts…knees to stomach - 2 x 10 (60 seconds rest)

total workout time 18:55. and i snuck in 3 sets of wall slides. knew i had to hurry if i was going to get some sleep :)

Nice and quick ! Good stuff.

x2^^^

Heads up I'll probs be bugging you for some mobility advice soon!! OK?

you got my number :)

deload: military press day

mp - 85, 3 x 3

db floor press - 35's, 2 x 10

close grip pushups - 15, 12

face pulls - 35, 2 x 15

db pressups - 35, 2 x 10

side planks - 1 x 55 sec.

dead bug on the foam - 2 x failure (i love this)

another quick day…not a lot of rest anywhere. 25 min's total. dead bugs on the foam is easier to feel the spine flatten out than doing it on the floor…plus you get some stability/balance work.

Nice work Pity. :)

thanks buddy :) how is your training going?

Nice workout Pitski. What's a DB Pressup?